Featured Image – Congratulations to all our members who are doing the Open or who tested at CrossFit Algoa! 

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit Algoa’s Feb Challenge

RX
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
50-50-50 DU
12-9-6 Muscle-ups
12-9-6 Snatches (squat) (60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s Feb Challenge

INTERMEDIATE (Int1)
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

BEGINNER (Beg1)

Take 6 min to find a 1 RM Snatch (squat)
*Power snatch, OHS allowed

Score = Load (kg)

then…

2)

Int1 Option:
Same except rep range is 9-7-5 on muscle-ups and snatches (squat)

Int2 Option: 35 DU each Rnd and 9-7-5 for M-ups (Black/purple) and snatches (55/35kg)

Beg1 Option:

Complete 3 Rnds of the following FT:
50-50-50 SU
12-9-6 Pull-ups (Purple/Green)
12-9-6 Ring Dips (Black/Purple)
12-9-6 Snatches (squat) (35kg/20kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete 3 Rnds of the following FT:
50-50-50 SU
12-9-6 Ring Rows (50cm/25cm)
12-9-6 Push-ups (floor/knees)
12-9-6 Snatches (squat) (25kg/15kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch